RK95 06

Weightlifting Week Starting 26/03/18

Monday

Box Jump –  5 reps x 5 sets (add height each set)

No Contact Clean + Split Jerk – 75%/2+1 reps x 4 sets

Pause Front Squat – 70%/5 reps x 4 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Wednesday

3 Position Overhead Squat– 3 reps x 5 sets (2s pause at ¼ squat, 2s pause at parallel, 2s pause in bottom = 1 rep)

No Foot Snatch – 70%/3 reps x 5 sets

Snatch Pull – 85%/4 reps x 4 sets

Aleknas + DB Shoulder Press – 15 reps + 10 reps x 4 sets

Friday

Snatch + Overhead Squat – 75%/1+1 reps x 5 sets

Clean – 80%/3 reps x 4 sets

Back Squat – 65%/8 reps x 4 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

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